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WOD -
Thu 14th Sep
14
Sep17

 

Thursday Cardio WOD

15 Station Workout

 

WOD -
Wed 13th Sep
13
Sep17

Warm Up

Mobility

A: Work 2 Heavy Front & Record 1 Rep Max

B: Work 2 Heavy Thruster & Record 1 Rep Max 

C: Work 2 Heavy Close Arm Bench Press & Record 1 Rep Max

Skill: Handstand Push Ups

WOD:
5Rds AFAP 6' TC
10 Single Arm KB Thrusters 5/5
10 Ring Rows
10 V-Sits

WOD -
Mon 11th Sep
11
Sep17

WHATS THE PLAN ?
1 - Strength Cycle Finished 1st Sept
2 - Deload Week 7th-11th Sept
3 - 1 Rep Max & Tekker Week 18th-22nd Sept
4 - New Strength Cycle Beginners + Olympic Lifting 1Rm 25th-29th Sept

Warm Up
Squat Mobility 12'

A: Work 2 Heavy Back Squat Try For New 1RM 15'

B: Work 2 Heavy Strict & Push Press Try For New 1RM 15'

Skill: KB Snatch

WOD:
AMRAPx7'
12 Alternating KB Snatch
12 Burpees
12 T2B


 

WOD -
Sun 10th Sep
10
Sep17

Warm Up + Mobility

A: Medicine Ball Cleans Tekker

B: Split  Jerk Tekker 

C: Clean High Pull, Pwr Clean & Clean Tekker

E1:30MOMx5rds
1 Clean HP + 1 Pwr Clean + 1 Squat Clean + 1 Clean and Split Jerk
Increase Weight Each Rd

WOD:
In Pairs
AMRAPx6'
8 KB Squat Clean Each
 8 KB Push Press
8 KB Bent Over Row

WOD -
Sat 9th Sep
9
Sep17

The SUMMER program has now come an end and
I would just like to thank all our regulars and visitors
our the past 3 months who have worked hard in this summer heat.
We've had visitors from Hong Kong, Taiwain, Singapore, South and North America, Saudi, Europe and North Africa to mention but a few.
Its been great to open our box
for the forth year to this international community.
So until next year visitors TRAIN HARD.

To our regulars, as we see the last few tourists leaving leaving the Coast its time for us to
ease off the gas and jump into a deload week before a 1 RM Retest the following week.
So by midd September we shall see the start of our new cycle.

The dark night will soon be here so expect to see a lot LESS running
and wait for the DU Tekkers and Rowers Tekkers which will replace
the 400Mts, 1000Mts and 1 mile runs.

This Week we will not be posting the WOD's online.
The week will be chilled and if you've had the summer off with family and friends
its an ideal time to jump by into the program.

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